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Pizza sauce vs Marinara sauce - Health impact and Nutrition Comparison

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Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on December 12, 2021
Education: Haigazian Medical University
Pizza sauce
vs
Marinara sauce

Summary

Pizza sauce is a simpler sauce than marinara; it is richer in minerals and richer in vitamins B1, B5, C, and A. Compared to marinara, which is a more aromatic sauce, richer in vitamins B3, B6, K, and E. They have different culinary usages.

Introduction

Pizza sauce originated in Italy. It is often a tomato-based sauce that is simpler than pasta sauces because the flavors of the pizza also come from the toppings themselves. Pizza sauce can be tomato-based or white sauce. In this article, our focus will be on tomato-based pizza sauce. It is often cooked with chopped tomatoes mixed with various herbs and spices. It is essential to keep this sauce simple since the toppings also provide flavors to the pizza.

The marinara sauce originated in Italy; however, the marinara is a much more complex sauce and has other usages. In the 17th century, Italian culinary books were found; this sauce was a simple sauce with a few ingredients. However, nowadays, this sauce is more complex, including tomatoes, herbs, spices, garlic, onions, and some additional elements could be capers and olives but not essential ingredients. It can be used for various things, from simple dips to pasta sauces.

This article will cover the differences between pizza sauce and marinara according to their general differences, nutritional content, weight loss and diets, and health impacts.

General differences

The general differences are price, taste and flavor, and usage.

Price

Since they are tomato-based sauces with a few differences in ingredients, they have similar prices.

Taste and flavor

Pizza sauce is more simple than marinara sauce. Pizza sauce is done with tomato spices and herbs, which is the pizza sauce's flavor profile. However, on the other hand, marinara has extra elements, mostly aromatics like garlic, onion, capers, and olives. It is essential to mention that capers and olives are not a necessary component of marinara sauce; they are optional. Marinara sauce is much more fragrant and complex in taste and flavor.

Usage

Pizza sauce is used as a base for pizza, especially Napoletana style pizzas; sometimes, pizza sauce is also called Napoletana. However, the marinara sauce can be used for pasta and dips.

Nutritional content comparison

In this section, we will compare the nutritional content of both these foods based on 100g.

Calories

Both sauces have similar calories. They are categorized as low-calorie foods since they have nearly 50 calories per 100g.

Carbs

They also have similar amounts of carbs; However, it could be noted that pizza sauce has a slightly higher carb content, which is much of a concern while comparing them.

Fibers

Pizza sauce has a slightly higher fiber content than marinara.

Proteins

Pizza sauce is richer in protein; however, the protein content of pizza sauce and marinara is not very relevant.

Fats

They have similar amounts of fats and are categorized as low.

Minerals

Pizza sauce has a richer and diverse mineral profile compared to marinara sauce. Pizza sauce is richer in iron, copper, calcium, magnesium, and copper. However, one of the most important contents of sauces is sodium content. Pizza sauce contains high amounts of salt, which on the other hand, marinara sauce is lower in sodium.

Below we can see the comparative diagram of their mineral profiles.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +100%
Contains more Iron +15.4%
Contains more Magnesium +16.7%
Contains more Phosphorus +47.1%
Contains more Potassium +11%
Contains more Zinc +25%
Contains more Copper +69.1%
Contains less Sodium -91.4%
Equal in Potassium - 319
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 34% 15% 22% 32% 46% 7% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 30% 13% 15% 29% 4% 6% 27%
Contains more Calcium +100%
Contains more Iron +15.4%
Contains more Magnesium +16.7%
Contains more Phosphorus +47.1%
Contains more Potassium +11%
Contains more Zinc +25%
Contains more Copper +69.1%
Contains less Sodium -91.4%
Equal in Potassium - 319

Vitamins

Pizza sauce is richer in vitamins B1, B5, C, and A. Compared to the marinara sauce, which is richer in vitamins B3, B6, K, and E. They are both rich in vitamins and have a broad spectrum.

We can see the comparative diagram of their vitamin profiles.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +465%
Contains more Vitamin B1 +154.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B2 +15.1%
Contains more Vitamin B3 +175.7%
Contains more Vitamin B6 +27.2%
Contains more Folate +30%
Equal in Vitamin A - 650
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 0% 0% 38% 16% 13% 27% 23% 32% 8% 3% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 39% 48% 0% 7% 6% 15% 74% 0% 40% 10% 0% 35%
Contains more Vitamin C +465%
Contains more Vitamin B1 +154.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B2 +15.1%
Contains more Vitamin B3 +175.7%
Contains more Vitamin B6 +27.2%
Contains more Folate +30%
Equal in Vitamin A - 650

Weight loss and diets

Vegan

Vegans can eat both the marinara sauce and pizza sauce. In addition, vegan cheeses are available to make pizzas and pasta.

Keto

The sauces can be eaten on the keto diet but in low amounts. However, the main concern comes with the dough in the case of pizza or pasta. There are alternatives to wheat flour dough high in carbs for keto diets.

Weight loss

Pizza sauce and marinara can be used for weight loss diets as they are low in calories. They won't be the reason for any extra calories, and the plus side of these sauces is the edge of flavor they provide. It is important to mention that while undergoing diets and the food that the person eats doesn't make the person happy or give a good feeling of satisfaction, that diet won't work long. It is important to give the food eaten lots of elements; however, consumed portions should be the main focus.

Health impacts

Since these foods are sauces, it would be more relevant to consider their health impacts in their usages. It is more relevant to speak about pizzas and pasta and compare their health impacts when it comes to that.

Here is linked our article related to the comparison of pizza vs. pasta.

Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: December 12, 2021

Infographic

Pizza sauce vs Marinara sauce infographic
Infographic link

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pizza sauce Marinara sauce
Lower in Sugar ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pizza sauce Marinara sauce Opinion
Net carbs 6.66g 6.26g Pizza sauce
Protein 2.18g 1.41g Pizza sauce
Fats 1.15g 1.48g Marinara sauce
Carbs 8.66g 8.06g Pizza sauce
Calories 54kcal 51kcal Pizza sauce
Starch g g
Fructose g g
Sugar 3.78g 5.5g Pizza sauce
Fiber 2g 1.8g Pizza sauce
Calcium 54mg 27mg Pizza sauce
Iron 0.9mg 0.78mg Pizza sauce
Magnesium 21mg 18mg Pizza sauce
Phosphorus 50mg 34mg Pizza sauce
Potassium 354mg 319mg Pizza sauce
Sodium 348mg 30mg Marinara sauce
Zinc 0.25mg 0.2mg Pizza sauce
Copper 0.137mg 0.081mg Pizza sauce
Vitamin A 667IU 650IU Pizza sauce
Vitamin E mg 2.4mg Marinara sauce
Vitamin D IU 0IU Marinara sauce
Vitamin D µg 0µg Marinara sauce
Vitamin C 11.3mg 2mg Pizza sauce
Vitamin B1 0.061mg 0.024mg Pizza sauce
Vitamin B2 0.053mg 0.061mg Marinara sauce
Vitamin B3 1.421mg 3.917mg Marinara sauce
Vitamin B5 0.374mg mg Pizza sauce
Vitamin B6 0.136mg 0.173mg Marinara sauce
Folate 10µg 13µg Marinara sauce
Vitamin B12 0.02µg 0µg Pizza sauce
Vitamin K µg 13.9µg Marinara sauce
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 2mg Pizza sauce
Trans Fat 0g g Marinara sauce
Saturated Fat 0.46g 0.17g Marinara sauce
Monounsaturated Fat 0.461g 0.377g Pizza sauce
Polyunsaturated fat 0.099g 0.508g Marinara sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pizza sauce Marinara sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Pizza sauce
23
Marinara sauce
Mineral Summary Score
27
Pizza sauce
16
Marinara sauce

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
13%
Pizza sauce
8%
Marinara sauce
Carbohydrates
9%
Pizza sauce
8%
Marinara sauce
Fats
5%
Pizza sauce
7%
Marinara sauce

Comparison summary

Which food is lower in Sugar?
Pizza sauce
Pizza sauce is lower in Sugar (difference - 1.72g)
Which food is lower in Cholesterol?
Pizza sauce
Pizza sauce is lower in Cholesterol (difference - 2mg)
Which food is richer in minerals?
Pizza sauce
Pizza sauce is relatively richer in minerals
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 318mg)
Which food is lower in Saturated Fat?
Marinara sauce
Marinara sauce is lower in Saturated Fat (difference - 0.29g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pizza sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172880/nutrients
  2. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.